CrossFit - Thu, Oct 29 – CrossFit Sacrifice

01JAN, 1900

CrossFit – Thu, Oct 29

CrossFit – Thu, Oct 29

Warm-up

General Warm-Up

1:30 Cardio Choice

–

:15/:15 Samson Stretch

10m Crawling Lunge

10m Toy Soldiers

10 Prone Press Up

–

2 Sets (Priming the Posterior Chain for Heavy Pulls):

15 Banded Good Mornings

8/8 Single Leg Glute Bridges

:20 Glute Bridge Hold

10 Alternating Bird-Dogs

–

Specific Prep

2 Sets

100m Run (Building Pace, Tall Posture, Quick Turnover)

5 Romanian Deadlifts @ Empty Barbell (Soft Knees, Feel the Hamstrings Load)

5 Deadlifts to Mid-Shin @ Empty Barbell (Set the Lats, Push the Floor Away, Hips and Shoulders Rise Together)

–

Load the Barbell to Working Weights

“Going on a Bear Hunt” (Time)

For Time

3 Sets:

200m Run

12 Deadlifts

200m Run

Rest 1:00

6 Deadlifts

400m Run

6 Deadlifts

Rest 1:00

Time Cap: 28:00

Score = Time

Barbell: 225/155lb (102/70kg)

Goal: 21:00-26:00, consistent set times across all three

Stimulus: Posterior Chain / Fatigued Running

RPE: 8/10

Primary Objective: Build posterior chain stamina while holding consistent running mechanics and output under accumulating fatigue.

Secondary Objective: Transition cleanly between moderate hinging and running with controlled breathing and efficient mechanics.

[Going on a Bear Hunt: Levels] (Time)

Level 2:

Barbell: 185/125lb (84/57kg)

Level 1:

For Time

3 Sets:

150m Run

10 Deadlifts

150m Run

Rest 1:00

5 Deadlifts

300m Run

5 Deadlifts

Rest 1:00

Barbell: 135/95lb (61/43kg)

Masters 55+:

Barbell: 155/105lb (70/48kg)

Competitor:

For Time

3 Sets:

200m Run

12 Deadlifts

200m Run

Rest 1:00

6 Deadlifts

400m Run

6 Deadlifts

Rest 1:00

Barbell: 255/165lb (115/75kg)

Hotel Gym / Travel:

For Time

3 Sets:

200m Run

16 Dual Dumbbell Romanian Deadlifts

200m Run

Rest 1:00

8 Dual Dumbbell Romanian Deadlifts

400m Run

8 Dual Dumbbell Romanian Deadlifts

Rest 1:00

Dumbbells: 2 x 50/35lb (22.5/15kg)

Bad Weather Option:

For Time

3 Sets:

6 Shuttle Runs

12 Deadlifts

6 Shuttle Runs

Rest 1:00

6 Deadlifts

12 Shuttle Runs

6 Deadlifts

Rest 1:00

Barbell: 225/155lb (102/70kg)

Shuttle Run: 25/25ft, (7.5/7.5m)

PRVN Reset

For Quality

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

2/2 Turkish Get-Ups

50ft (15m) Sled Push

8/8 Single Leg GHD Hip Extensions

:45 Weighted Wall Sit

Rest 2:00 b/t sets

Upcoming classes

CrossFitTuesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Tue, Oct 27

Warm-up
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Bear Plank Shoulder Taps
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
"Chicka Chicka Boom Boom" (6 Rounds for reps)
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)
Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
[Chicka Chicka Boom Boom: Levels] (6 Rounds for reps)
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Dual Dumbbell Chest Supported Rows
12 Reverse Barbell Curls
20 Banded Shoulder Press
Choice On Loads
CrossFitTuesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Tue, Oct 27

Warm-up
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Bear Plank Shoulder Taps
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
"Chicka Chicka Boom Boom" (6 Rounds for reps)
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)
Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
[Chicka Chicka Boom Boom: Levels] (6 Rounds for reps)
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Dual Dumbbell Chest Supported Rows
12 Reverse Barbell Curls
20 Banded Shoulder Press
Choice On Loads
CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Tue, Oct 27

Warm-up
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Bear Plank Shoulder Taps
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
"Chicka Chicka Boom Boom" (6 Rounds for reps)
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)
Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
[Chicka Chicka Boom Boom: Levels] (6 Rounds for reps)
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Dual Dumbbell Chest Supported Rows
12 Reverse Barbell Curls
20 Banded Shoulder Press
Choice On Loads
CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Tue, Oct 27

Warm-up
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Bear Plank Shoulder Taps
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
"Chicka Chicka Boom Boom" (6 Rounds for reps)
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)
Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
[Chicka Chicka Boom Boom: Levels] (6 Rounds for reps)
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Dual Dumbbell Chest Supported Rows
12 Reverse Barbell Curls
20 Banded Shoulder Press
Choice On Loads
CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Tue, Oct 27

Warm-up
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Bear Plank Shoulder Taps
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
"Chicka Chicka Boom Boom" (6 Rounds for reps)
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)
Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
[Chicka Chicka Boom Boom: Levels] (6 Rounds for reps)
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Dual Dumbbell Chest Supported Rows
12 Reverse Barbell Curls
20 Banded Shoulder Press
Choice On Loads
CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Tue, Oct 27

Warm-up
General Warm-Up
1:00 Row
10 Prone Angels (Slow and Controlled)
8 Inchworm Push-Ups
1:00 Ski
10/10/10 Prone I/Y/T w/ 2.5lb Plates
20 Bear Plank Shoulder Taps
-
Specific Gymnastics Prep
2 Sets:
8 Scapular Pull-Ups
5 Bar Kip Swings (Push Away at the Top, Keep the Shoulders Active)
5 Elevator Pull-Ups (Building Range of Motion to Chin-Over to Chest to Bar)
3 Down Dog Pike Push-Ups
"Chicka Chicka Boom Boom" (6 Rounds for reps)
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
8 Chest to Bar Pull-Ups + 12 Pull-Ups
Station 2
500/450m Row
12 Wall-Facing Handstand Push-Ups

Time Cap: 4:15 per Station (Set)
Score = Average Time

Wall-Facing Handstand Push-Ups: Hands 10-in From Wall
Ski Erg Alternative: 25/20 Calorie Echo Bike
Goal: 3:00-3:30 per station, consistent across all six sets
Stimulus: Gymnastics Stamina
RPE: 7.5/10

Primary Objective: Repeatable gymnastics volume under moderate cardiovascular fatigue with consistent interval times.
Secondary Objective: Hold positional control and technique on the pulling and pressing through all six exposures.
[Chicka Chicka Boom Boom: Levels] (6 Rounds for reps)
Level 2:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
450/400m Ski Erg
18 Pull-Ups
Station 2
450/400m Row
9 Handstand Push-Ups
Ski Erg Alternative: 22/18 Calorie Echo Bike

Level 1:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
350/300m Ski Erg
12 Banded or Jumping Pull-Ups
Station 2
350/300m Row
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 35/25lb (15/12kg)
Ski Erg Alternative: 18/14 Calorie Echo Bike

Masters 55+:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
400/350m Ski Erg
6 Chest to Bar Pull-Ups + 9 Pull-Ups
Station 2
400/350m Row
9 Handstand Push-Ups or Box Pike Push-Ups
Ski Erg Alternative: 20/16 Calorie Echo Bike

Competitor:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Ski Erg
20 Chest to Bar Pull-Ups
Station 2
500/450m Row
15 Wall-Facing Handstand Push-Ups
Wall-Facing Handstand Push-Ups: Hands 10-in From Wall

Hotel Gym / Travel:
Every 5:00 x 6 Sets, Alternating Stations
Station 1
500/450m Machine
15/12 Strict Pull-Ups
Station 2
500/450m Machine
12 Dual Dumbbell Strict Press
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Split the class in half at the whiteboard, one group starting on Station 1 and one on Station 2, so machines and rig space stay clear. If equipment is still tight, run on a 2:30 delay to create 4 groups with the same flow and function.
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
12 Dual Dumbbell Chest Supported Rows
12 Reverse Barbell Curls
20 Banded Shoulder Press
Choice On Loads
CrossFitWednesday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Wed, Oct 28

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Snatch (Every 1:30 x 8 Sets 1 Hang Snatch + 2 Snatch Start, Perform between 60-75%)
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
"The Gruffalo" (Time)
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders

Time Cap: 10:00
Score = Time

Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
[The Gruffalo: Levels] (Time)
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target

Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
48 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
CrossFitWednesday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Wed, Oct 28

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Snatch (Every 1:30 x 8 Sets 1 Hang Snatch + 2 Snatch Start, Perform between 60-75%)
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
"The Gruffalo" (Time)
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders

Time Cap: 10:00
Score = Time

Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
[The Gruffalo: Levels] (Time)
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target

Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
48 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
CrossFitWednesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Wed, Oct 28

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Snatch (Every 1:30 x 8 Sets 1 Hang Snatch + 2 Snatch Start, Perform between 60-75%)
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
"The Gruffalo" (Time)
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders

Time Cap: 10:00
Score = Time

Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
[The Gruffalo: Levels] (Time)
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target

Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
48 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
CrossFitWednesday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Wed, Oct 28

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Snatch (Every 1:30 x 8 Sets 1 Hang Snatch + 2 Snatch Start, Perform between 60-75%)
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
"The Gruffalo" (Time)
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders

Time Cap: 10:00
Score = Time

Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
[The Gruffalo: Levels] (Time)
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target

Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
48 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
CrossFitWednesday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Wed, Oct 28

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Snatch (Every 1:30 x 8 Sets 1 Hang Snatch + 2 Snatch Start, Perform between 60-75%)
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
"The Gruffalo" (Time)
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders

Time Cap: 10:00
Score = Time

Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
[The Gruffalo: Levels] (Time)
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target

Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
48 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads
CrossFitWednesday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Wed, Oct 28

Warm-up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 PVC Pass-Throughs
10 PVC Around the Worlds (5 Each Direction)
:20 PVC Prayer Stretch
5/5 Alternating Iron Cross Stretch
:30 x 90/90 Bear Sit Hip Switch
10 Cossack Squats (5/5)
:20/:20 Half Kneeling Ankle Rocks
-
2 Sets (Priming the Legs and Shoulders for Receiving Overhead):
10 PVC Overhead Squats
8 Medicine Ball Front Squats
6 Medicine Ball Thrusters, Light
20 Single Unders
:20 Extended Plank Reverse Bridge
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)
5 Snatch Lift Offs to the Knee
5 Hang Muscle Snatches
5 Snatch Balances (Punch under, feet land fast and flat)
5 Overhead Squats
-
1 Set: Empty Barbell
3 Hang Snatch + 3 Snatch (Rehearsing today's complex, same setup both positions)
-
Then build to 60% before the clock starts, taking 2-3 sets to get there.
Snatch (Every 1:30 x 8 Sets 1 Hang Snatch + 2 Snatch Start, Perform between 60-75%)
Loading Notes: % of 1RM Snatch
- We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.
- Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.
"The Gruffalo" (Time)
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders

Time Cap: 10:00
Score = Time

Barbell: 95/65lb (43/30kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target
Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina
RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.
Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.
[The Gruffalo: Levels] (Time)
Level 2:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Level 1:
For Time
4 Rounds
8 Hang Power Snatches
12 Wall Balls
60 Single Unders
Barbell: 45/35lb (20/15kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Masters 55+:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
36 Double Unders
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft Target

Competitor:
For Time
4 Rounds
8 Hang Power Snatches
16 Wall Balls
48 Double Unders
Barbell: 115/80lb (52/36kg)
Wall Ball: 30/20lb (14/9kg) to 10/9ft Target

Hotel Gym / Travel:
For Time
4 Rounds
8 Dual Dumbbell Thrusters
16 Alternating Dumbbell Hang Snatches
48 Double Unders
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
10 Reverse Nordic Curls
:15/:15 Copenhagen Plank
Choice On Loads

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